Yearly Archives: 2015

February 23, 2015

SAY YES TO FAT.

Oil-Pulling

While low-carb diets will remain popular this year, it’s predicted that consumers will be welcoming back fat with open arms.

Unlike the Atkins diet, which encouraged followers to increase foods such as cheese and butter, this is all about choosing the right sort of fat.

So you are looking at plenty of oils, avocados, eggs, and so-called fatty fish such as salmon and mackerel. And carbs are also encouraged.

Make sure you stock up on seeds and nuts too, as most registered dieticians named these as the superfood that will reign supreme in 2015.

February 13, 2015

FOOD FACT: CHICORY.

Chicory

  • Chicory contains inulin, which helps diabetics regulate their blood sugar levels.
  • Chicory is closely related to lettuce and dandelion but is a member of the sunflower family.
  • It may be cleansing to the liver and gallbladder.
  • Chicory is beneficial for digestion, the circulatory system and the blood.
  • Chicory leaves are a good source of calcium, vitamin A and potassium.
February 2, 2015

EXERCISE OF THE MONTH: FEBRUARY.

Plank

ELBOW PLANK

Benefits:
Having strong abdominals is key to a flat and toned stomach. Working your core will also help to support your back, helping to give you perfect posture.

How to do it:

  • Position yourself on all fours, resting on your knees and elbows, keeping your back straight.
  • Extend one leg behind you and press your toes into the floor, then do the same with the other foot.
  • You are now supported on your elbows and toes.
  • Tighten your abdominal muscles to keep your body as straight as a plank, without sagging or lifting your bottom up.
  • Hold this position for 15 seconds (increase hold to 1 minute as you get stronger).
January 23, 2015

EAT UP, SLIM DOWN.

Scales

The secret behind fat-loss success lies in fuelling your body with nutrient-dense meals. Start by going back to basics.

Number one on the list is fibre, both soluble and insoluble. Fibre helps slow digestion and recharges your body with a steady stream of energy, but worryingly, a whopping 90% of British women don’t eat enough roughage.

Eat meals high in protein, which helps preserve lean muscle mass, and omega-3 fatty acids. These turn on fat-burning enzymes in your cells and regulate the hormone leptin, which keeps you satiated.

Finally, spice up your meals for a metabolism kick. Chilli and paprika both contain capsaicin, which helps speed weight loss, while cinnamon helps regulate blood sugar and reduce cravings.

January 15, 2015

FOOD FACT: BANANAS.

Go_Bananas

  • You don’t need to eat bananas for the potassium. Although it is present in bananas, potassium is the predominant nutrient among most all fruits and vegetables.
  • Bananas are high in sugar, so they should not be eaten if you have blood sugar problems.
  • Don’t eat bananas on an empty stomach; combining them with a bit of protein will help to normalize the insulin response caused by the sugar in the banana.
  • Green-tipped bananas are better for your health than over-ripe bananas.
January 2, 2015

EXERCISE OF THE MONTH: JANUARY.

January

SQUAT JACKS

Benefits:
By adding a bend of the knees to a standard jumping jack, this all time favourite move becomes a tough leg and bum booster. It makes great cardio exercise too, which is great for burning off any Christmas indulgence!

How to do it:

  • Stand with your feet close together, hands touching the sides of your head, and lower down into a narrow squat so that your weight shifts back to your heels.
  • Staying low, push off your heels and jump your feet wide, landing in a wide squat position. Lift and jump back to the start position. Continue jumping your feet out and in with a squat as fast as you can.
  • Try doing 3 intervals of 20 seconds, with a 10 second rest period in between. As you progress, you can increase the number of sets and/or time interval.